CrossFit Inventive – CrossFit
Warm-up (No Measure)
60 sec couch stretch E/S
30 sec spiderman lunge E/S
30 sec glute E/S
30 sec lower back/hip flexor
30 sec forearm
30 Green banded SLDL
RED BANDED:
20 PULL APARTS
20 PASS THROUGHS
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STRENGTH:
1 x Power clean + 1 x Front squat + 1 x Split jerk (On every 90 sec x 6 sets)
This is a complex, hold onto the bar.
5 mins to find a starting weight that will allow you to only increase by no more than 2.5-5kg each set over the 6 sets.
Beginners: find a comfortable weight and focus on form.
Record heaviest successful single.
Metcon (Time)
FOR TIME:
15-12-9:
Hang squat clean @40/30kg
HRPU
Straight into:
9-6-3:
Push jerk @40/30kg
Ring Muscle-up
Scale:Bar muscle-up/C2B/Kipping/Butterfly pull-ups.
12 minute cap.
